Women of childbearing age: be sure to get 400 micrograms of folic acid per day from fortified foods and supplements, plus foods containing folate.
| Foods | Serving Size | Amount (micrograms) |
|---|---|---|
| Asparagus | ½ cup | 134 |
| Broccoli, cooked | ½ cup | 52 |
| Chicken liver | 2 oz | 318 |
| Collard greens | ½ cup | 88 |
| Kidney Beans | ½ cup | 115 |
| Orange | 1 medium | 39 |
| Peanuts | 1/3 cup | 71 |
| Spinach | ½ cup | 131 |
| Romaine lettuce | 1 cup | 76 |
| Fortified Foods | ||
| Bread, enriched white | 1 slice | 27 |
| Breakfast cereals | 1 ounce (approx 1 cup) | Approx. 100-400. Check the label |
| Pasta, enriched | ½ cup | 53 |
| Rice, white enriched | ½ cup | 54 |